Tips to Build Arm Muscles Fast!
To Build Arm Muscles successfully such as the muscles in your Biceps, Triceps, forearms and shoulders requires a couple of things. What you may be surprised to hear is that Arm Exercises themselves have lesser importance to develop the arms than other aspects which we will discuss in more detail below.
Best Exercises to Build Big Arms
After speaking with a range of people at the crossFit gym last weekend a common misunderstanding about building bigger arms is that specific arm exercises such as triceps pushdowns, biceps curls, forearm raises are the most important to reach this goal.
Example video showing triceps pushdowns
What you may be surprised to hear thought is that these exercises that are totally unrelated to the arms are actually the best to see significant grown, for example, if you want to add an inch to your biceps then the best way to go about this is actually by doing heavy squats twice a week. You either hate or love squats. Personally, though I love squats simply because of the sheer stress they place on the central nervous system which releases growth hormone that forces every muscle in the body to grow including the arm muscles! It is for this reason why squats and another compound movements like shoulder presses, bench presses, deadlifts, rows and so on should be a part of your arsenal to build bigger arms.
While saying this I wouldn’t totally disregard specific arm exercises. I would also include them in my crossFit routine but I’d have them as a secondary exercise. The compound exercises should make up the foundations or your crossFit workout as they are going to be the major mass builders however, I would then cap these exercises off by including specific arm exercises at the end of the crossFit workout.
For instance, dips and triceps pushdowns to build the tricep arm muscles, barbell curls and preacher curls to build the biceps and forearms raises to develop the forearms.
Barbell curls video example
A common mistake people make when trying to build arm muscles is that they over train them in the knowledge that the harder they work these muscle groups the more they will grow. Unfortunately this is not true! You must give your muscles time to repair. As a rule of thumb you should only train biceps and triceps specifically twice a week at the very most.
Also, you should give 48 hours before you train biceps or triceps again.
Eat to Build Big Arms
To build muscle you need to eat more than you require each day and enough protein to keep the muscles of the body in an anabolic (muscle building) state right throughout the day. The same is true for Building the arm muscles.
If you aren’t feeding your muscles the right food on a regular basis then I’m afraid you just won’t much (if any) improvement to your arms.
You can do all the training you like but if you are not getting good nutritious, regular meals then I’m afraid to say that your arms won’t grow.
By this I mean 6 filling meals per day with a good lean protein source in every meal such as turkey breasts, steak, fish or whey protein powder.